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Building A Well-Balanced Plate

Romaine calm, we are here with some nutrition tips to help you choose right to live well! In addition to overall health, nutrition is the foundation to any successful fitness program. Eating healthy and fueling for workouts is easier and simpler than you might think! You don’t need to spend hours meal prepping and eating the same thing all week long. However, you should always maintain a stocked fridge of nutrient-dense whole food options (lean proteins, vegetables, fruits and whole grains) ready to be assembled for any meal. Without any tedious weighing or measuring we can combine our foods to create a well-balanced plate.

For each meal, divide your plate into three sections: ¼ protein, ¼ whole grain, ½ fruits and vegetables. Fruit is optional and if you do not consume that with your meal then ½ of your plate should be filled with a vegetable or variety of vegetables. Don’t overthink this part or stress too much! If you eat half a plate of fruits at breakfast great! Just be sure to have more veggies at lunch or dinner. The main goal is to consume a wide variety of fruits and vegetables to provide your body with different micronutrients. Adding fats to your plate will not always be necessary based on your food choices, but should typically be consumed in smaller amounts like 1 tablespoon or 1 ounce. Remember any fat you cook your foods in counts when building your plate!

Quick Tips for building a balanced plate:

· Choose lean protein sources: egg whites, chicken breast (skinless), 93% or higher lean ground beef, 95% or higher lean ground turkey, nonfat Greek yogurt, shrimp, tuna

· Keep vegetables varied. Grab 3 (or more) different sources each week.

· Include some fruit. Berries, bananas, apples, citrus are all great options.

· Eat quality carbohydrates. Quinoa, rice, potatoes, oats, and whole grain (not whole wheat) bread.

· Cook with ghee, olive oil, avocado oil or top some of your food with avocados, seeds, or a nut butter (be careful a little goes a long way).

Now, plan that grocery list and build that well-balanced plate, ladies and gents!


-Georgie & Tori

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